Foods High in Vitamin B12: Animal Foods, Fortified Foods and Plant Claims Checked
Which foods contain vitamin B12: shellfish, liver, fish, meat, eggs, dairy and fortified foods, with USDA amounts per serving, and a check of seaweed, tempeh and algae claims.
Content last updated . This page has not been medically reviewed.
How much vitamin B12 is in common foods
Amounts come from the USDA FoodData Central "SR Legacy" data (April 2018 release); the amount per serving is worked out from USDA's per-100 g values and gram weights. [3] Brands, species and preparation change the numbers. The last column compares a serving with the Daily Value on US labels, 2.4 mcg. [4] That is a label reference amount, not a personal requirement.| Food | Serving | Vitamin B12 (mcg) | % of US label Daily Value |
|---|---|---|---|
| Clams, mixed species, cooked | 3 oz (85 g) | 84.1 | over 1,000% |
| Beef liver, pan-fried | 3 oz (85 g) | 70.7 | over 1,000% |
| Oysters, eastern, wild, cooked | 3 oz (85 g) | 14.9 | 620% |
| Herring, Atlantic, cooked | 3 oz (85 g) | 11.2 | 465% |
| Sardines, Atlantic, canned in oil, with bone | 1 can (92 g) | 8.2 | 343% |
| Salmon, sockeye, cooked | 3 oz (85 g) | 3.8 | 158% |
| Trout, rainbow, farmed, cooked | 3 oz (85 g) | 3.5 | 146% |
| Blue crab, cooked | 3 oz (85 g) | 2.8 | 118% |
| Tuna, light, canned in water | 3 oz (85 g) | 2.2 | 90% |
| Beef top sirloin steak, broiled | 3 oz (85 g) | 1.5 | 61% |
| Whole milk | 1 cup (244 g) | 1.1 | 46% |
| Plain whole-milk yogurt | 1 cup (245 g) | 0.9 | 38% |
| Egg, whole, hard-boiled | 1 large (50 g) | 0.6 | 23% |
| Cheddar cheese | 1 oz (28 g) | 0.3 | 13% |
| Soymilk with added calcium, vitamins A and D | 1 cup (243 g) | 2.1 | 86% |
MedlinePlus names beef liver and clams, along with meat, poultry, eggs, dairy foods and some fortified breakfast cereals and nutritional yeasts, as foods that provide B12. [1]
Amount in the food is not the same as amount absorbed
A review of B12 sources reports that the gut's intrinsic-factor absorption system is thought to saturate at about 1.5 to 2.0 mcg per meal, so absorption falls as the amount in one meal rises. It reported average absorption of about 42% from fish, 56% to 89% from sheep meat and 61% to 66% from chicken, and poor absorption (under 9%) from eggs. [5] So a very high number in the table does not mean the whole amount is used. MedlinePlus says deficiency is most common in people over 50, people following vegetarian or vegan diets, people who have had stomach or intestinal surgery, and people with celiac disease, Crohn disease or pernicious anemia. [1]Fortified foods and nutritional yeast
MedlinePlus says fortified breakfast cereals are a readily available source and can be a good source for vegetarians, and that some nutritional yeast products contain B12; it adds that the B12 used to fortify foods is very easy to absorb. [1] A review notes that in the US, B12-fortified ready-to-eat cereals make up a large share of dietary B12 intake. [6] Amounts differ by product, so read the label. See Fortified and enriched foods.Plant claims checked
A review says vitamin B12 is made only by certain bacteria, [6] and some lab methods count forms of B12 that are inactive in humans. [6] Here is what the sources read for this page found.| Claim | What the source found | Strength of evidence |
|---|---|---|
| Dried nori (purple laver) is a B12 source | A 2014 review concluded dried purple laver is the most suitable plant source, reporting about 32 mcg per 100 g dry weight. [6] A 2007 review by the same lead author also reported substantial B12 in dried green and purple laver, but none or only traces in other edible algae. [5] USDA lists 0 for raw laver, a difference the sources do not explain. [3] | Measurements and animal data, plus a small report of six vegan children; the USDA table differs |
| Laver works when stomach acid is low | In a lab digestion model, release of B12 from purple laver fell from about 50% at stomach-acid pH to about 2.5% at neutral pH, a model of severe atrophic gastritis. [6] | Laboratory model only |
| Tempeh contains B12 | The 2014 review gave 0.7 to 8.0 mcg per 100 g and suggested bacterial contamination during production may explain it. [6] USDA lists 0.08 to 0.14 mcg per 100 g. [3] | Conflicting and variable |
| Dried shiitake mushrooms contain B12 | Reported as 1.3 to 12.7 mcg per 100 g dry weight in the review; it varied widely. [6] USDA lists 0. [3] | Variable |
| Spirulina and other blue-green algae supplements are a B12 source | They often contain mostly pseudovitamin B12, which is inactive in humans. [6][5] | Evidence against |
| Chlorella tablets | B12 content differed from zero to several hundred mcg per 100 g dry weight between products. [6] | Unreliable |
Proper evidence not found: in the reviews read and in two PubMed searches (tempeh and B12 content; nori or seaweed B12 bioavailability in vegans), no controlled trial showing that seaweed, tempeh or mushrooms keep vegans' B12 status adequate turned up. That is not proof none exists.
A review of 18 studies found B12 depletion or deficiency among vegetarians regardless of age, place of residence or type of vegetarian diet, with higher rates in vegans, and advised preventive measures including regular supplements. [7] The NHS says a vegan diet without B12 supplements or fortified foods can lead to deficiency. [8] See B12 for vegetarians and vegans.
Official intake levels
| Body, year | Group | Figure |
|---|---|---|
| US Dietary Reference Intakes via MedlinePlus, 2025 | Ages 14 and older (RDA); pregnancy; breastfeeding | 2.4 mcg; 2.6 mcg; 2.8 mcg a day [1] |
| US via MedlinePlus, 2025 | Children 1 to 3, 4 to 8, 9 to 13 (RDA) | 0.9, 1.2 and 1.8 mcg a day [1] |
| NHS (UK), page reviewed 2020 | Adults 19 to 64 | About 1.5 mcg a day [2] |
| EFSA (EU), version of August 2025 | Upper level | "No defined adverse effects" [9] |
Units and national differences are explained on RDA, AI, DV and UL.
Frequently asked questions
What foods are highest in vitamin B12?
In the USDA data used here, clams, beef liver, oysters, herring and sardines had the most per serving, followed by salmon, trout and other fish. [3]
Do vegans get B12 from seaweed or tempeh?
The evidence is mixed and not reliable. Reviews report variable amounts, some forms are inactive, and no controlled trial was found. [6][5] The NHS says vegans may need fortified foods or supplements. [8]
Is spirulina a good source of B12?
A review found most blue-green algae supplements contain mainly pseudovitamin B12, which is inactive in humans. [6]
Do eggs and dairy provide B12?
Yes, in smaller amounts than shellfish or liver. An egg and a cup of milk provide a fraction of the label Daily Value in the table. [3] A review reports poor absorption from eggs. [5]
Can older adults rely on food for B12?
Not always. MedlinePlus lists age over 50 among risk factors for deficiency, and advises people to talk to their health care provider about supplements. [1]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety and who should ask a clinician
- Do not self-diagnose. MedlinePlus lists anemia, loss of balance, numbness or tingling and weakness among effects of low B12. [1] These need a clinician, and a blood test, not guesswork. See Vitamin B12 deficiency.
- Liver. The NHS advises against liver and liver products in pregnancy because of high vitamin A. [10] It also advises not eating liver more than once a week. [11]
- Folic acid can hide B12 deficiency. The NHS says folic acid above 1 mg a day can mask it, a concern for older people. [2]
- Medicines. Some medicines affect B12 status; ask a pharmacist and read Medication interactions.
- Supplements are a separate topic: see B12 forms compared and Quality testing and certifications.